Losing extra pounds is impossible without changing your diet. This is the main reason for gaining excess weight, which means you will have to work out first. The answer to the question of what foods to eat to lose weight is not as rigorous as you might think. There are many different foods and dishes that can be prepared from it without losing the pleasure of food.
How to eat right to lose weight
There is a simple rule of thumb for losing weight: your calorie consumption must exceed your body intake. That is, to be able to lose weight at home without exhausting exercises, you need to monitor the caloric content of food. The most effective in this regard are vegetables. Its energy value is minimal. In addition to vegetables, proteins and carbohydrates must be supplied to the body. We get them from lean meat, dairy. It is important not to get carried away by burning fat, but to fully nourish the body and satisfy its need for all substances.
What foods can you lose weight quickly?
When you need to lose weight quickly, many people prefer to limit themselves to products as much as possible, but even at those times you can drink plenty of green tea, cranberry and pomegranate juices, eat asparagus and seaweed. Tomatoes are perfectly complemented by broccoli and lettuce leaves are perfectly complemented by tofu cheese. All of these foods are low in calories. It's helpful to eat these foods raw, or you can cook, boil, bake and get a fat burn.
how much to eat
The metabolic rate largely depends on the person. Therefore, if you rarely eat, your metabolism slows down and it is enough to eat abundantly once a day to gain weight. For this reason, you need to eat several times, but little by little. The best option is to eat 3 times a day, and between meals it is allowed to eat a piece of some healthy product, for example, grapefruit or a portion of curd.
What can you eat while losing weight?
It's not just what you eat that matters, but how you do it. In addition to the fact that the menu of a person who is losing weight should consist of low-calorie foods, you need to learn how to combine them correctly, so that all the beneficial substances are absorbed and help improve metabolism. When you eat the required norm of healthy foods in the right combination, you saturate the body, but not a drop goes into the body fat, because the intestines are stimulated and the fat does what we need, it is burned.
Thus, meat, fish and egg products are best combined with non-starchy vegetables. Dairy products are effectively digested with sweet fruits and green vegetables. Cheese and cheese are best eaten at the same meal with acidic fruits, tomatoes. Sour cream helps to digest grains and vegetables. Nutritious nuts can be side by side on the same plate with vegetables.
Weight loss products - list
There are foods that should be included in the diet of those who want to get rid of extra pounds. Answering the question of which products you can lose weight on, we offer the top seven:
- vegetable. This concept includes lettuce, spinach, seaweed, broccoli, asparagus, peppers. These products are an excellent source of fiber, minerals and vitamins, they remove excess fluids.
- Legumes. Eat them for lunch. The benefits of these products are good body saturation, high protein, low calorie, long-term energy supply.
- Tomato cucumbers. You can eat these foods almost without restrictions due to the low calorie content. In addition, they are rich in antioxidants that cleanse the body, and the leptin contained in vegetables regulates appetite and has a positive effect on metabolism.
- Papaya. If you make it a rule to eat it in the morning before meals, you will increase the metabolic rate and help the protein to be absorbed.
- Cod, tuna. Feel free to focus on them throughout your weight loss period. They give a feeling of satiety, contain omega-3 acids that fight the extra pounds.
- Eggs. Eating them for breakfast two to three times a week won't hurt, but will satisfy the body's need for protein.
- Barley. This cereal contains insoluble fiber. Swelling in the stomach, they give a long feeling of fullness. Cereals are long carb foods that are good to eat a few hours before a workout.
What foods burn fat and promote weight loss
The properties of some products allow you to literally burn fat. So what foods should you eat to lose weight with certainty? Those during the assimilation of which the process of splitting fats takes place. These include:
- Oils (olive, mustard, linseed). Fatty acids must be ingested to decrease the feeling of hunger. In addition, they contain oleic acid, which breaks down fats.
- A pineapple. Recently, nutritionists discovered that this fruit contains a "harmony enzyme", scientifically called bromelain. It accelerates the breakdown of complex lipids, and this is a direct path to weight loss.
- Grapefruit. It is recommended that this fruit be consumed halfway before the main meal as it contains phytochemicals. They are found in the pulp and help the body to burn fat. It is best to eat it in the morning on an empty stomach and in the late afternoon before dinner.
What can you eat on a diet
The dietary intake in the diet will depend on the type of technique that suits you. Their selection is huge, from the famous cottage cheese to alcoholic diets. The most common foods are low-calorie fruits and vegetables, poultry and fish, and dairy products. There are many short-term strict diets, lasting for a few days. The daily diet is strictly defined and there is no need to independently calculate the energy value of the products and decide what to eat with what.
What to eat before and after training
It is known that training is an active process of separating body fat, but it is necessary to start it, having previously made a supply of energy. Meals before and after depends on what you are doing. So yoga, strength, or aerobic exercise are completely different things that require the same different approach. As for "before" nutrition, nutritionists' opinions are divided. Some argue that if you do this early in the morning, you can do it on an empty stomach. Others are sure that even when class is at 5 am, the body still needs energy, i. e. food.
The best pre-workout energy is the one that comes from carbs. They can be obtained by eating foods like bread, coffee and bananas, cereal. It is best to take a nutrient serving 1. 5 hours before the start of the class, so that the food has time to digest and give the body energy. After that muscles and cells need protein. To get it, cottage cheese, fish and lean meat are suitable. It is necessary to eat even if you are losing weight, otherwise weakness will come and the muscles will begin to atrophy.
The right foods after a workout exclude everything harmful: greasy, fried, rich. If you refuse this, you will continue to lose weight the next day after playing sports because the body is undergoing an enhanced metabolic process. An accelerated metabolism will last another full day, which is why it is important to take care of proper nutrition at all times so that the result is more noticeable.